Anger Management Cheat Sheet

Whether you’re an employer, a manager, or an office peer, there’s simply no getting around the fact that anger in the workplace is going to happen from time to time. Anger is one of the strongest – and potentially most detrimental – emotions we can experience. But you should never attempt to ignore it or bottle it up.

Looking for ways to address anger while at work? Here’s our simple anger management guide for you to follow at the office.

Step Back and Take a Breath

Even the best laid plans that we could provide regarding anger management can very easily fly right out the window in a fit of pique. Instead of trying to memorize a mantra or having a set “plan,” gracefully remove yourself from the situation that is angering you. If you are going to address your anger productively, you need to be able to examine it with a cool head and a clear mind.

Learn to identify your personal tells when angry – a nervous tic, a change in breathing, or a clenched fist – so you can remove yourself from the situation before you boil over. Start spotting the signs? Step back, breathe, and come back to the problem when you’re ready to handle it productively.

Figure Out What’s Really Making You Mad

In most cases, we don’t react with anger over small things. When we do, it’s often because there’s a larger issue underneath – for example dissatisfaction with work progress, a feeling of stagnation in the workplace, or an unaddressed problem when working with a particular coworker. Once you’ve taken the time to clear your mind, figure out exactly what it is that got you into that state of anger. With a clear eye on the source of your trouble, you can then work toward settling your frustrations for good.

Generate a Clear Plan for Handling the Situation

Knowing what is really making you mad allows you to build a plan in order to get past it. While anger can feel good and vindicating, in the end, it’s a bad path that leaves you feeling guilty and never to a satisfying resolution.

Use the tools available to you in order to clear the situation productively and positively. This could mean tapping into an impartial resource like HR, or it could be seeking the counsel of a coworker. Keep in mind, however, that if you choose to speak with a coworker on the subject, it needs to be a person that is impartial and honest. A “yes man” that will only fuel your frustrations will ultimately get you nowhere.

Be Solution-Oriented

Dwelling on negativity will leave you feeling emotionally-tapped, and can quickly drain all of the satisfaction you may otherwise have in your workplace. Remember that anger is a knee-jerk reaction to encountering a problem! In other words, don’t focus on the incident —focus on how to solve the problem so that it won’t continue to happen.

In the end, anger is a common – and sometimes healthy – emotion that we all experience from time to time. What defines whether it’s a tool for growth, or a source of stagnation, is all in how you handle it and whether or not you can learn to move past it. Anger shouldn’t be tolerated or bottled – it should be managed!